Resistance Training

Resistance training (also called strength or weight training) involves exercises that cause muscles to contract against external resistance. It is a cornerstone intervention for preventing and reversing age-related musculoskeletal decline.

• Uses weights, elastic bands, body weight, or machines to provide resistance.
• Aims to increase muscle strength, endurance, bone density, and functional capacity.
• Can be adapted to all age groups and fitness levels.

• Prevents and treats sarcopenia (muscle loss).
• Improves bone mineral density, reducing risk of osteoporosis and fractures.
• Enhances balance, gait speed, and postural control.
• Reduces incidence of falls, disability, and frailty.
• Supports glucose metabolism, lipid profile, and mental health.

• Progressive overload: Gradually increase resistance to stimulate adaptation.
• Specificity: Target major muscle groups—legs, hips, back, chest, arms, abdomen.
• Frequency: At least 2–3 non-consecutive days per week.
• Volume: 1–3 sets of 8–12 repetitions per exercise.
• Rest: 48 hours between sessions of the same muscle group.

Warm-up (5–10 min): light cardio and dynamic stretches.

Core exercises:

• Chair squats
• Wall push-ups
• Seated rows (resistance band)
• Step-ups
• Shoulder press (light dumbbells)
• Heel raises
• Core: seated knee lifts or bird-dog

Cool-down: static stretching for major muscle groups.

• Start under supervision (e.g., physiotherapist or trainer).
• Monitor for pain, dizziness, or joint instability.
• Adjust loads for osteoporosis, arthritis, or cardiovascular disease.
• Avoid Valsalva maneuver (holding breath during lifts).

• ↑ Muscle protein synthesis (via mTOR activation).
• ↑ Insulin sensitivity and glucose uptake.
• ↑ Myokines (e.g., irisin) with systemic anti-inflammatory effects.
• ↓ Myostatin (muscle growth inhibitor).

• WHO (2020): ≥150 min of moderate activity/week + muscle strengthening 2x/week.
• EWGSOP2 (2019): Resistance training is first-line intervention in sarcopenia.
• ACSM (2011): Recommends multicomponent programs for older adults (strength + balance + flexibility).